Exercises on the shoulders

Narrow waist and broad shoulders are the classic ideal of male beauty. To achieve it, many train for years. In the course are the best exercises on the shoulders and often heavy loads. Some congenital data help to achieve a quick result, while others have to work hard.

Doing exercises on the shoulders, it is worth remembering some rules. In one approach, there should not be more than fifteen repetitions. The optimal training is six to eight exercises. Each of them can be calculated on four approaches for 8-12 repetitions. Further work is likely to have with shells of great weight, because the small and medium is well suited for working out the relief, but the amount of muscle from this is lost. And, of course, your training program should also include a partial workout of the chest and back.

Basic exercises on the shoulders are presses and mahi. The first kind increases the mass. And the second, is aimed at some specific group of muscles. So, let's look at these exercises on the shoulders.

Let's start with the bar press in sitting position from behind the head. Trains trapezius muscles, triceps, anterior dentate muscle and middle part of deltoid muscles. Such an exercise can be done from the position of both sitting and standing. Inhale, then squeeze the bar, lifting it over your head, then exhale and return it to its original position.

Chest press gives a load on the middle and fore parts of the deltoid muscles. You can perform it both standing and lying down. Take the bar from the top. Pressing it to your chest, just feed your elbows forward and spread them apart. This is necessary in order to increase the load. Inhale, squeeze the bar, lifting up. Hands at this point should be straightened, the projectile should be in a strictly vertical position above the head. At the moment when you completely squeezed the bar, exhale. Perform this exercise is both a narrow and wide grip. In these two cases, different types of muscles will be pumped.

Not bad pumping the shoulders of dumbbell presses from the sitting position. This exercise can be performed only by people who have serious physical training. So, sit on a bench, and, taking dumbbells with a grip from above, bring it to your chest, palms facing forward. Exhale and then squeeze dumbbells, completely straightened hands, exhale. You can pick up shells not simultaneously, but alternately.

Thrust to the chin of the rod. The griffin of the projectile grasp the top, it should be just above the width of the shoulders. Slightly bend your back in the lower back, spread your shoulders. Elbows pull apart and pull them up. It is best to strain the muscles of the shoulders. Note: the movement is carried out with bent and dilated elbows, the pace is slow, do not slouch. Inhale, then hold your breath and lift the projectile, moving it in a strictly vertical direction. When the bar reaches the chin, exhale and tighten the muscles of the shoulders more. Lower your hands smoothly into the starting position. Repeat the cycle several times.

Now consider such exercises on the shoulders, like mahi. As already mentioned, they pump any separate muscle groups. One of the basic is the cultivation of dumbbells in the sides. It trains the shoulders, the trapezoid and the muscular muscle. Legs - for shoulder width, straighten your back, arms with shells slightly at the elbows bend. Inhale. Lift the dumbbells above your head above your head, holding your breath. Exhalation. You need to do this in an arc and strictly in the plane of your torso. When the dumbbells are already at shoulder level, unfold the arms in the shoulder joint. Lower them gently, while making an exhalation, without bending arms.

Variable lifts of dumbbells from standing position. Develop the front head Muscles deltoid. This exercise is secondary to those who regularly squeeze the bar. Take dumbbells, get up, lower your arms along the trunk. On a wide arc, lift one of them above your head. Then smoothly lower the hand. At the same time, raise the second one. Move your hands so that the dumbbells are dispersed in front of you, but not from the side.

Some exercises on your shoulders work out the back of your deltoid muscle well. As, for example, the dilution of hands to the sides from a standing position in the slope. Take dumbbells, stretching your arms out to the sides in such a way that the little finger is above the thumb, and lean forward about forty-five degrees or slightly more. Smoothly drop the shells down. Then raise your hands with dumbbells in the same arc. Keep your hands straight.